Summer Barbecue Recipe Makeovers (cont.)
Yield: 7 servings (6 olives per serving)
Per serving: 88 calories, 3.5 g protein, 7 g carbohydrate, 5 g fat, 1.7 g saturated fat, 2.6 g monounsaturated fat, 0.3 g polyunsaturated fat, 6 mg cholesterol, 1 g fiber, 530 mg sodium. Calories from fat: 51%.
Southwest BBQ Chicken Salad
A lighter barbecue chicken mixture uses skinless shredded chicken breast blended with barbecue sauce and green onions. Instead of French fried onions, this recipe calls for black beans. A light dressing finishes it off.
2 cups shredded boneless, skinless roasted or grilled chicken breast
1 cup black beans (from can), drained and rinsed
1/2 cup barbecue sauce (mild or hot, depending on your preference)
1/2 cup fresh, chopped cilantro (optional)
1/4 cup finely chopped green onions
8 cups dark green salad greens (from a bag or from lettuce heads, torn into pieces and rinsed)
2 medium tomatoes, chopped
1 cup frozen corn, very lightly microwaved and chilled in refrigerator
1 cup black beans (about one 15-ounce can, drained)
1/3 cup light ranch dressing (light blue cheese can also be used)
Handful of tortilla chips (optional)
- Add chicken, beans, barbecue sauce, cilantro (if desired) and green onions to a medium bowl and toss to blend well; set aside.
- In large salad bowl, add salad greens, tomatoes, and corn and toss to mix. Portion mixture evenly into 4 individual salad bowls and top with a fourth of the chicken mixture.
- Drizzle light ranch dressing evenly over the top of the four salad servings. Garnish each serving with a couple of tortilla chips, if desired.
Yield: 4 entree salad servings
Per serving: 318 calories, 30 g protein, 30 g carbohydrate, 9.5 g fat, 2 g saturated fat, 2 g monounsaturated fat, 4 g polyunsaturated fat, 64 mg cholesterol, 7 g fiber, 710 mg sodium. Calories from fat: 26%.
Apricot-Orange Grilled Tenderloin
You can have your pork tenderloin marinating in the apricot-orange glaze the night before your barbecue. Instead of coating the outside of each tenderloin with a tablespoon of oil and then brushing it with the glaze as it grills, we're marinating it directly in the glaze.
1 cup apricot jam (apricot-pineapple can also be used)
1/4 cup Dijon mustard
1/4 cup fresh orange juice
1/2 teaspoon freshly ground black pepper
2 pork tenderloins, about 1.25 pounds each
- Add glaze ingredients to a medium bowl and whisk until blended. Reserve a couple tablespoons of glaze to serve with cooked pork. Keep this in the refrigerator until pork is served.
- Cover tenderloins well with remaining glaze in a large plastic container. Cover the container and refrigerate for a few hours or overnight, turning once or twice.
- To cook the pork, get your barbecue going if using coals. When the coals are good and hot, cook the tenderloins over direct heat about 2 minutes, then flip over for 2 more minutes. Reposition the pork for indirect heat, cover the grill, and continue to cook about 30 minutes longer.
- Let meat rest for 10 minutes, then cut into 1/2-inch thick slices and arrange on a serving platter along with a small dish of the reserved glaze.
Yield: 8 servings
Per serving (with one-fourth of the glaze being eaten): 200 calories, 31 g protein, 7 g carbohydrate, 5 g fat, 1.8 g saturated fat, 2 g monounsaturated fat, 0.5 g polyunsaturated fat, 85 mg cholesterol, .1 g fiber, 112 mg sodium. Calories from fat: 24%.
Light Coconut Cream Cake
You can make this cake a day ahead of time. It travels well because it rests safely in the baking dish and can be easily covered. If you can't find light canned coconut milk, use 3/4 cup fat-free half-and-half plus 3/4 teaspoon coconut extract.
1 box (18.26 ounces) white cake mix
1 large egg (use a higher omega-3 brand if available)
1/2 cup egg substitute (or 4 egg whites)
1/3 cup fat-free sour cream
1 cup water or low-fat milk
3/4 teaspoon coconut extract
3/4 cup light coconut milk (available in cans; see substitute suggestion above)
1/2 cup + 1 tablespoon fat-free sweetened condensed milk
3 cups light or fat-free Cool Whip (light whipping cream can also be used)
1/2 cup flaked coconut (regular or toasted)
- Preheat oven to 350 degrees. Coat a 9x13-inch baking pan with canola cooking spray.
- Add cake mix, egg, egg substitute, sour cream, water, and coconut extract to a large mixing bowl and beat for 2 minutes on medium speed. Scrape sides of bowl after a minute of mixing. Pour evenly into prepared baking dish and bake for 30 minutes, or until a toothpick inserted in cake comes out clean.
- In a 4-cup measure, blend sauce ingredients until smooth.
- When cake comes out of the oven, poke large holes evenly over the top with chopsticks or a barbecue fork. Pour milk mixture slowly over the top, so it soaks into the cake. Cover and refrigerate for a few hours or overnight.
- Just before serving, spread light Cool Whip (or other whipped topping) over the top of cake and sprinkle with the coconut.
Yield: About 18 servings
Per serving: 195 calories, 4 g protein, 31 g carbohydrate, 6 g fat, 3 g saturated fat, 2 g monounsaturated fat, 1 g polyunsaturated fat, 11 mg cholesterol, 0.5 g fiber, 223 mg sodium. Calories from fat: 28%.
Published May 15, 2007.
Recipes provided by Elaine Magee; © 2006 Elaine Magee
Elaine Magee, MPH, RD, is the "Recipe Doctor" for the WebMD Weight Loss Clinic and the author of numerous books on nutrition and health. Her opinions and conclusions are her own.
©2007 WebMD Inc. All rights reserved.Last Editorial Review: 5/18/2007